Back Squat : 20 Rep Max
Record your best Back Squat 20 Rep Max lift.
Notes: This should be a maximal UNBROKEN set.
Category: Beyond the Whiteboard
Advanced RX: Squat Clean + Thruster : 1 Rep Max & 4x AMRAP 2 mins: Ring Handstand Push Ups, Row (Cal) and Max Reps Thrusters
Advanced RX Class:
Squat Clean + Thruster : 1 Rep Max
Record your best Squat Clean + Thruster 1 rep max lift.
4x AMRAP 2 mins: Ring Handstand Push Ups, Row (Cal) and Max Reps Thrusters
For 4 cycles:
AMRAP in 2 mins of:
4 Ring Handstand Push Ups
8 Row (Cal)
Max Reps Thruster (115#/75#)
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
* Score max reps thrusters for all 4 rds. Row 8/6 cal for M/F.
**Start over each AMRAP with HSPU, Row.
Photo by @robcwilson
Team WOD: 2 RFT: Row Calories, Dumbell Manmakers, Up And Over Box Jumps, KB Swings, Walking Lunges, and Toes-to-Bar
Team WOD: 2 RFT: Row Calories, Dumbell Manmakers, Up And Over Box Jumps, KB Swings, Walking Lunges, and Toes-to-Bar
As a Team of 2 Complete 2 rounds for time of:
40 Row Calories
40 Dumbell Manmakers (35#/20#)
40 Up And Over Box Jumps (24″/20″)
40 Kettlebell Swings (70#/53#)
40 Overhead Walking Lunge With Plates (45#/25#)
40 Toes-to-bars
* Alternate work and break up reps with your partner. One works while one rests.
Photo by @robcwilson
Squat Clean + Thruster : 1 Rep Max
EMOM for 6 mins: Deadlifts & Chipper: DU, Deadlifts, K2E, Pull-ups, and Slam Balls
EMOM for 6 mins: Deadlifts
2 Deadlifts, pick load
Every 1 min for 6 mins.
* Touch and go, no drops.
Chipper: DU, Deadlifts, K2E, Pull-ups, and Slam Balls
For time:
30 Double Unders
30 Deadlifts (225#/155#)
30 Double Unders
30 Knees To Elbows
30 Double Unders
30 Pull-ups
30 Double Unders
30 Ball Slams (40#/30#)
30 Double Unders
Lifting: Hang Squat Cleans and Muscle-ups & FT: Air Squats and Muscle-ups & FT: Air Squats and Bar Muscle-ups
Lifting: Hang Squat Cleans and Muscle-ups
Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar.
Choose:
FT: Air Squats and Ring Muscle-ups
For time:
50 Air Squats
10 Muscle-ups
40 Air Squats
8 Muscle-ups
30 Air Squats
6 Muscle-ups
20 Air Squats
4 Muscle-ups
10 Air Squats
2 Muscle-ups
* Choose Bar MU or Ring MU version. Scale MU to Strict Pull-ups.
FT: Air Squats and Bar Muscle-ups
For time:
50 Air Squats
12 Bar Muscle-ups
40 Air Squats
10 Bar Muscle-ups
30 Air Squats
8 Bar Muscle-ups
20 Air Squats
6 Bar Muscle-ups
10 Air Squats
4 Bar Muscle-ups
* Choose Ring or Bar MU version. Scale MU to strict pull-ups (10-8-6-4-2)
Photo of Sean’s 1st Muscle-up by @robcwilson
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130
There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym NLT Friday 8/18.
Inside the Leaderboard: Margins of Victory
Results
Results cont
Lifting: Hang Squat Cleans and Muscle-ups
Lifting: Hang Squat Cleans and Muscle-ups
Hang Squat Clean 3-3-3, using heaviest weight per set
Muscle-up 2-2-2, using heaviest weight per set
* Alternate movements. Choose Ring or Bar as warmup for WOD. Scale 2 MU to 4 Supine Ring Rows. Use mats for cleans.
Bench Press 5-5-5 & 21-18-15-12: Push Press, Burpees and Runs
Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12: Push Press, Burpees and Runs
21-18-15-12 reps, for time of:
Push Press (115#/75#)
Burpees
Run 200m
Photo by @robcwilson
The Team Series is coming. If you want to do this then you need to find a partner. Dave Castro is available…
Dave Castro Can’t Find a Partner for CrossFit Team Series
The 2017 CrossFit Team Series
Also let me know if you sign up as a team as you will need to coordinate with me for when your team can fit in your WOD(s) for the week.
Front Squat 2-2-2 & Alt EMOM 20 mins: Rows and Dumbbell Thrusters
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 20 mins: Rows and Dumbbell Thrusters
Every 1 min for 20 mins, alternating between:
Row 150m
7 Dumbbell Thrusters, pick load
Row: 150m Men / 125m Women
Overhead Squat 3-3-3 & "Tabata" – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Tabata” – Overhead Squats, Hand Release Push-Ups and AbMat Sit-ups
Tabata Overhead Squat, pick load
Rest 1 min
Tabata Hand Release Push-Up
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson
We’re back from vacation! Now we need a vacation to recover. All previous posts are caught up with updated results.
Events:
Sam’s annual Memorial WOD will be on Saturday 8/26. Mark your calendars. Please sign up for your start time IN THE GYM (we will post sign ups this week).
Class times for “Saimo” on 8/26 Saturday:
0830, 0930, 1030, 1130
There is also a new color Sam shirt/tank, with all proceeds (minus production costs) to go to this scholarship fund that we will give Dan and Jeannie Saimo. Please consider supporting this by buying a shirt as they award deserving local students in Sam’s name! To see the shirts and place an order please go to the FB group or ask Michelle or I in the gym.
The CrossFit Games – Teenagers 1RM Snatch
The CrossFit Games – Teenagers 1RM Snatch